Name: Playbook - Raquel Santos - Chest & Shoulders
Uploaded: 2024-03-21T05:32:58.190Z
Duration: 65 min
Description: Chest & Shoulders

Chest & Shoulders
4/19

1️⃣ Bench Press - 4x3, then drop weight by ~50% and do 1 min

2️⃣ Seated Dumbbell Shoulder Press - 3x6, then drop weight by ~50% and do 1 min

3️⃣ SUPERSET: 
- Incline dumbbell bench press - 4x8-10
- One arm cable chest fly - 4x8-10 each side

4️⃣ SUPERSET: 
- Chest supported EZ bar front raise - 3x8-10
- Single arm cable lateral extension - 3x12
- Dead stop seated lateral raise - 3x15

5️⃣ FINISHER: 2-5 mins
- 30s push ups into 30s plank shoulder taps for 2-5 mins nonstop

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell flat bench press

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Incline dumbbell bench press - 4x8-10
- One arm cable chest fly - 4x8-10 each side

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

One arm cable chest fly

Superset 1

- Chest supported EZ bar front raise - 3x8-10
- Single arm cable lateral extension - 3x12
- Dead stop seated lateral raise - 3x15

Chest supported EZ bar front raise

Single arm cable lateral extension

Dead stop seated lateral raise

Superset 2

Chest & Shoulders

W3: Optional Full Body (At-Home Friendly)

W3: Shoulders & Arms

W3: Glutes/Hamstrings

W3: Back & Bis

W3: Chest/Shoulders/Tris (w/Core Inbetweeners)

W3: Quads & Glutes

W2: FULL BODY (At-Home Friendly)

W2: GLUTES & HAMMIES

W2: BACK/BIS (At-Home Friendly)

W2: CHEST/SHOULDERS/TRIS

W2: QUADS & GLUTES

FULL BODY (At-Home Friendly)

25-Min Yoga Sculpt n' Flow

FRIDAY: SHOULDERS & ARMS

THURSDAY: GLUTES & HAMMIES

MONDAY: QUADS & GLUTES

TUESDAY: BACK & BIS

WEDNESDAY: CHEST/SHOULDERS/TRIS

POSTERIOR CHAIN DAY (Back/Glutes/Hammies)

QUAD FOCUSED LOWER BODY

UPPER BODY PUSH (Chest/Shoulders/Tris)

GLUTE FOCUSED LOWER BODY

FULL BODY FRIDAY (At-Home HIIT Circuit)

LEG DAY 2 (Quad Focused At Home)

CORE FINISHER

XMAS FULL BODY WORKOUT (Legs, Glutes, Shoulders, Back)

FULL BODY FRIDAY

LEG DAY 1 (Hammy/Glute Focused)

GLUTES/SHOULDERS/CORE

UPPER BODY PULL

LEG DAY (Quad Focused)

FULL BODY

UPPER BODY PUSH (Home or Gym)

LEGS & BACK

LOWER BODY 2 (Quad Focused)

YOGA BODY SCULPT (DB/BW ONLY)

FULL BODY KB CIRCUIT

LOWER BODY 1

GLUTES/SHOULDERS/CORE (At-Home Friendly)

UPPER BODY PULL (Back/Rear Delts/Bis)

LOWER BODY (Quads/Glutes/Hammies)

Booty & Core Finisher

AT-HOME LOWER BODY

AT-HOME LOWER BODY (Quads/Glutes/Hammies)

Chest & Shoulders

More workouts from Raquel Santos